Workouts

Discover the best workouts for women of all fitness levels


Welcome to your go-to resource for women’s fitness!


Here, you’ll find a variety of expert-designed workout routines to help you tone, strengthen, and energise. Whether you're targeting fat loss, building lean muscle, or working out for overall health, our collection has something for every goal.


Starting a fitness journey can be daunting, but you don’t have to do it alone.


Whether you’re looking to improve your strength, enhance your flexibility, or simply feel better in your own skin, I am here to guide and support you every step of the way.


All workouts include:

  • Workout Video.
  • Workout at a glance.
  • Downloadable PDF.
  • Link to The Free Supero Fitness Starter Guide

The Ultimate Back Workout for Women: Build Strength and Achieve the Hourglass Figure

By Leah Woolner • November 18, 2024
A strong, sculpted back is more than just aesthetics—it’s key for posture, functional strength, and achieving a balanced physique. This workout is specifically designed for women who want to build their back muscles to enhance their hourglass shape. Let’s dive into why these exercises are essential and how to execute them effectively.

Women’s Chest Workout Improve Cleavage and Reduce Armpit Fat

By Leah Woolner • November 10, 2024
Building a toned chest is not only for aesthetic reasons; it’s also essential for enhancing overall upper body strength and stability.

Shoulder Workout routine for Women

By Leah Woolner • October 28, 2024
Enhance your shoulder definition and boost your upper body strength with this targeted workout, crafted for women over 40 who want toned, strong shoulders.

Women over 40 Full Body Gym Workout

By Leah Woolner • October 26, 2024
Starting a new workout routine can be exciting, but it’s normal to feel a little nervous—especially if it’s your first time in a gym setting. That’s why I’ve created this beginner-friendly full-body workout for women to help you feel empowered and confident in your fitness journey.

5 Best Back Exercises for Beginners | Hourglass Figure

By Leah Woolner • October 26, 2024
Are you looking to create a stronger, more defined back while enhancing that hourglass figure? This beginner-friendly back workout for women is the perfect place to start! By strengthening the back muscles, you’ll create balance in your upper body and improve posture, giving the illusion of a smaller waistline.

Beginner Home Dumbbell Workout Plan Full Body

By Leah Woolner • October 26, 2024
If you’re a woman over 40 looking to start a fitness journey or just want a refreshing new workout routine, this beginner-friendly program is here to guide you. At Supero Fitness, I understand the importance of feeling strong, confident, and empowered through exercise, especially if you’re newer to fitness or returning after some time away.

Back and Bicep Workout for Women

By Leah Woolner • October 26, 2024
This Back and Bicep Workout targets every angle of your back and arms, helping you achieve a balanced upper body with toned muscles and improved movement. Perfect for both seasoned gym-goers and beginners, this routine will support you in building muscle and increasing overall upper body strength.

Chest and Tricep Workout for Women

By Leah Woolner • October 26, 2024
I’m all about helping you feel strong, confident, and empowered in every workout. This Chest and Tricep Workout is designed to build serious upper body strength and muscle definition, all while enhancing your overall movement and stability.

Best home workout plan for beginners over 40

By Leah Woolner • October 26, 2024
This workout plan, designed specifically for women, consists of four programs to be completed over a week, providing a comprehensive full-body workout spread across four days. Required Equipment: Dumbbells and resistance bands

Best 3 day workout plan for women over 40

By Leah Woolner • October 26, 2024
Welcome to Quick Strength 40, the ultimate workout program designed to help you achieve maximum strength and muscle definition in just 40 minutes per session. Whether you're at home or at the gym, our 3-day split routine offers a comprehensive and efficient approach to full-body fitness using only dumbbells.

Advanced leg workout for women

By Leah Woolner • October 26, 2024
Ready to level up your leg day? This advanced leg workout is designed for serious fitness enthusiasts looking to build strength, definition, and power in the lower body.

Pull workout routine for women

By Leah Woolner • October 26, 2024
Are you looking to strengthen your back, arms, and core while building lean muscle? This Pull Workout is designed specifically for women who want to improve their overall strength, posture, and muscle tone through targeted exercises.

Push workout routine for women

By Leah Woolner • October 26, 2024
Are you ready to improve your strength and build lean muscle? This Push Workout is designed specifically for women who want to take their fitness to the next level, targeting major muscle groups while boosting overall strength.

Leg and Glute cable workout for women

By Leah Woolner • October 26, 2024
Ready to tone your legs and build a stronger, more defined booty? This leg and glute workout is perfect for women who want to shape and strengthen their lower body using only cable machines! Cables provide consistent tension, helping you target every muscle for toned legs and a round, firm booty.

Back workout for women

By Leah Woolner • October 26, 2024
This back workout is perfect for women who want to tone and build muscle while focusing on exercises that target every part of the back! 💪

Complete arm workout for women

By Leah Woolner • October 26, 2024
✨ This routine is perfect for building strength, boosting confidence, and feeling great in the gym. Whether you're a beginner or looking to enhance your fitness journey, these exercises will help you achieve toned and strong arms.
Demo page for workouts

Single exercise demos. View short demonstration videos.

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